Don’t Stop and Smell the Roses: Avoiding Spring Allergiesmbhs.org/media/85951119/healthsource-spring-2015.pdf · :: Dry clothes in a dryer, not outdoors If you do suffer from allergies

www.mbhs.org • Baptist Health Line: 601-948-6262

Health Information for You and Your Family from Baptist Health SystemsSpring 2015

inside this issue

2 All in the Family | 10 Small Steps to Better Health

4 For Women | Pelvic Floor Disorders – What Every Woman Needs to Know

6 Heart Health Now | Know Your Numbers. Save Your Life

8 Cancer News | Quit Younger, Live Longer

10 Fitness & Nutrition | Antioxidants: Your Invisible Guardians

11 Calendar of Events

Get Connected

If you don’t have a primary care doctor, seasonal allergies might be a good reason to get connected with one. We make it easy for you to choose a doctor. Click here to select a physician at Baptist Medical Clinic.

AN ESTIMATED ONE IN FIVE AMERICANS SUFFER SOME TYPE OF ALLERGY. Family doctors and specialists can often help relieve the sneezes and sniffles that start every spring, once they understand your particular allergy sensitivity. This process starts by diagnosing allergy triggers using a skin test.

With this test, a healthcare provider makes a series of skin pricks, each containing a small amount of an allergen (allergy trigger) in the solution. “If you’re allergic to any of them, a raised red spot, called a wheal and flare reaction, will appear,” explains Timothy Chen, MD, of Baptist Medical Clinic | Family Medicine - Madison. Once doctors know what triggers your allergies, it’s easier to treat symptoms and develop strategies to avoid those allergens in the first place.

You can’t avoid every allergen. But, Dr. Chen recommends a few steps to help you avoid many of the common ones and be more comfortable during allergy season:

:: Stay away from pollen-producing flowers:: Minimize clutter, books and other trinkets that collect dust:: Park your car away from trees:: Dust weekly at home, avoid mold and strong-smelling cosmetics and

perfumes:: Keep pets outside or bathe them regularly if they’re indoors:: Use mattress and pillow covers to avoid dust mites:: Dry clothes in a dryer, not outdoors

If you do suffer from allergies and these strategies don’t help, talk to your healthcare provider. He or she can prescribe medications that help ease symptoms of seasonal allergies.

Source: NIAID.NIH.gov

Don’t Stop and Smell the Roses: Avoiding Spring Allergies

www.mbhs.org • Baptist Health Line: 601-948-62622 www.mbhs.org • Baptist Health Line: 601-948-62622

:: All in the Family

EVERY DAY, you have many opportunities to do something great for your body. “An active lifestyle, combined with a good diet and routine checkups, can help reduce your risk of developing medical problems,” says Cynthia Garrett, MD, of Baptist Medical Clinic | Family Medicine - Northtown. Get started with these simple tips.

MORNING — Start the day right1) Eat a healthy breakfast every morning.2) Step on a scale once a week in order to maintain a healthy

weight over time.3) Carry a full water bottle with you all day. Keeping

water near makes it easy to get in the habit of drinking frequently.

NOON — Stay healthy at work4) Eat fresh-cooked foods for lunch. Avoid high-sodium,

preservative-fi lled frozen meals.5) Stick to whole-grain wheat breads and pastas.6) Strike a healthy work/life balance to reduce stress.

NIGHT — Time for you and your family7) Cook a family meal and eat at the table. Use less oil, salt

and butter. One night each week, try adding heart-healthy fi sh to the menu.

8) Dessert? Try a fresh fruit salad or low-fat yogurt with granola.

9) Play with the kids aft er dinner. Moderate physical activity can raise your heart rate and help burn off a few calories.

10) Relax with a book or a warm bath. It’s essential to take time for yourself.

Talk to your healthcare provider for insight into other easy ways to improve your well-being.

Sources: HHS.gov, NDEP.NIH.gov

10 Small Steps to Better Health

Better Health Basics

Small changes really do add up. Listen to these recordings, featuring a registered dietitian at Baptist Nutrition and Bariatric Center, for practical tips for improving your diet.

Baptist HealthSource | Spring 2015 3

LOWER BACK PAIN … it can keep you from activities you enjoy by making simple movements an ordeal. The good news is, there are things you can do to keep your back healthy.

1) Get fit. Strengthen and stretch weak back and abdominal muscles to support your spine and improve posture.

2) Watch your weight. Aim for a body mass index (BMI) of 19 to 25.

3) Quit smoking. “Studies show that smokers experience back pain more frequently than nonsmokers,” explains orthopedic surgeon James Woodall, Jr., MD.

4) Be kind to your spine. When sitting, keep your feet flat on the floor and your knees slightly higher than your hips. When bending from the waist, support yourself with your hands. When lifting something heavy, stand close to it, bend your knees and use your leg muscles to lift. Avoid sitting or standing in the same position for extended periods. “Be sure to stretch, shift positions and take short walks periodically,” adds Dr. Woodall.

Sources: Health.Harvard.edu, MedlinePlus.gov, NIH.gov

Four Steps to Stop Back Pain

Get Help Managing Back Pain

Incapacitating back pain can stop you in your tracks. But help from physicians at Baptist Medical Clinic is just a FastPass away: Call to schedule the first available appointment at any one of our ten area clinics.

STUDIES SHOW THAT LACK OF SLEEP CORRELATES WITH WEIGHT GAIN. As obesity levels skyrocket in the U.S. — 2 in 3 Americans are overweight, and one in three is obese — research is beginning to pinpoint the role that sleep plays.

Here are some of the sleep/weight causes and effects::: Hungry, hungry hormones. Your body has two hormones that

regulate appetite: leptin (tells your brain when you’re full) and ghrelin (tells your brain to keep eating). “When you’re sleeping, leptin levels are higher and ghrelin levels are lower; when you’re awake, it’s just the opposite,” explains Christy Nohra, MD, of Baptist Medical Clinic | Family Medicine - Clinton. “So the longer you’re awake, the more you want to eat.”

:: More hours, worse choices. Since you’re awake, you also have more opportunities to eat. And most late-night/early-morning food choices aren’t healthy.

:: Energy in all the wrong places. Lack of sleep leaves you slow and groggy the next day. As a result, you may rely on sugary snacks and drinks for an energy boost—taking in the empty calories that go with them. If you’re sleep deprived, you’re also less likely to exercise.

“If you’ve experienced chronic, unresolved sleep issues, it may be time for a comprehensive evaluation,” suggests Dr. Nohra. Talk to your healthcare provider to determine your options.

Sources: JournalSleep.org, NCBI.NLM.NIH.gov, ScienceDaily.com, WomensHeart.org

Sleep Tight to Stay Trim

Sleep Disorder Basics

Baptist Medical Center’s Sleep Disorders Center is accredited by the American Academy of Sleep Medicine. Learn more about our program and symptoms of sleep disorders.


:: For Women

AROUND 33 PERCENT OF ALL WOMEN will experience the effects of weakened pelvic muscles, also known as pelvic floor disorders, at some point in their lives.

What are they?Pelvic floor muscles form a “hammock” across the pelvis opening, and keep all the pelvic organs — bladder, uterus and rectum — in place. “Pelvic floor disorders occur if tissues protrude abnormally when weakened pelvic muscles stop supporting them,” says urogynecologist Robert Harris, MD.

You can identify pelvic floor muscles by purposely stopping and restarting the flow of urine.

Preventing pelvic disorders Kegel exercises to tighten and relax pelvic muscles can help. These exercises can be done anywhere — sitting, standing or lying down.1) First, empty your bladder.2) Tighten your pelvic muscles and hold them for 4 to 5

seconds. Work up to holding the muscles for 10 seconds.3) Slowly release the muscles and relax them for 10 seconds.

Repeat.4) Perform this 10 to 15 times per session, with at least three

sessions daily.

Getting adequate fiber in your diet and smoking cessation also improve pelvic health.

What causes pelvic disorders?:: Age — Pelvic muscles often weaken as we get older.:: Natural births — Multiple vaginal deliveries can result in

stretched or weakened pelvic muscles.:: Weight — Excess weight can add pressure to pelvic muscles.

When pelvic floor disorder occurs later in life, symptoms include::: A feeling of heaviness or fullness or as if something is falling

out of the vagina :: Pulling or bulging sensation in stomach or pelvis areas:: Urgent, frequent or painful urination :: Frequent urinary tract infections:: Urinary or bowel incontinence

Next stepsIn many cases, noninvasive techniques improve pelvic floor dysfunction. Lifestyle changes such as diet or Kegel exercises may be all that’s needed. There are also a number of outpatient procedures that can help. “Contact us if you have any concerns about your pelvic health,” says urogynecologist Steven Speights, MD. “There are a number of good treatment options that can really make a difference.”

Sources: HealthyWomen.org, MedlinePlus.gov, NICHD.NIH.gov

Pelvic Floor Disorders — What Every Woman Needs to Know

Pelvic Floor Facts

Listen to urogynecologist Steven Speights, MD, share what treatments are available to help with pelvic floor dysfunction due to childbirth.


Protect Yourself from Cervical CancerALL WOMEN are at risk for developing cervical cancer. Fortunately, it is a potentially preventable type of cancer due to screening tests and vaccines for the human papillomavirus (HPV), a common cause of cervical cancer.

“HPV is sexually transmitted,” explains gynecologic oncologist James L. Moore, Jr., MD. “Most times, the body can fi ght off HPV naturally. But if the body can’t fi ght it, HPV can eventually lead to changes in the cervix that may develop into cervical cancer.”

Here are a few things you can do to minimize your risk of developing cervical cancer:

:: Most importantly, see your doctor regularly for a Pap test. Th e Pap test can detect cervical changes early, before they turn into cancer.

:: Limit your number of sexual partners. If you have many sexual partners, you increase your risk of contracting HPV.

:: Quit smoking and avoid secondhand smoke. Women who smoke are almost twice as likely as nonsmokers to get cervical cancer.

:: Get the HPV vaccine. “It has been shown to prevent infection from the two types of HPV strains that cause most cases of cervical cancers,” says Dr. Moore.

Schedule your annual exam with your healthcare provider. By following these tips and by working with your doctor, you can limit your risk of developing cervical cancer and ensure good gynecologic health.

Sources: Cancer.org, CDC.gov

DO YOU KNOW EVERYTHING YOU NEED TO KNOW ABOUT BREAST CANCER? Test your knowledge with this quiz.

The greatest risk of breast cancer occurs at what age? A. Under 30B. 30–49C. 50 and over

Answer is C.

Most women diagnosed with breast cancer have: A. A family history of the diseaseB. Lumpy breast tissue C. High stress levelsD. All of the above E. None of the above

Answer is E. “Th e main risk factors for breast cancer are being a woman and growing older,” explains oncologist Van Lackey, MD.

Which item has no effect on the risk of breast cancer? A. AlcoholB. Excess weight C. ExerciseD. Preservatives in food E. Hormone replacement therapy (HRT)

Answer is D. Foods that contain preservatives do not appear to aff ect the risk for breast cancer, but the other four items do.

Which of these has been proven to increase breast cancer risk? A. CellphonesB. Underwire brasC. AntiperspirantsD. Breast implantsE. All of the aboveF. None of the above

Answer is F.

Source: Cancer.org

Test Your Breast Cancer IQ

Got HPV Questions?

Have questions about the HPV vaccine? Click to watch this interview with OB/GYN Meredith Travelstead, MD, as she discusses who should get vaccinated, and why.

Click to request an appointment.

An annual screening mammogram is your best way to detect breast cancer at its earliest, and most treatable, stage. The Center for Breast Health at Baptist for Women provides results while you wait.* *Any previous mammograms must be on file at the time of your appointment.


:: Heart Health Now

HEART DISEASE REMAINS THE LEADING CAUSE OF DEATH FOR MEN AND WOMEN. So when it comes to your heart, you can never be too careful. Here are the numbers you need to know:

Blood PressureHigh blood pressure is a major risk factor for heart disease.:: A normal reading should be 120/80 or below. :: If readings reach 140/90 or higher, your risk for heart disease

increases.

Cholesterol“Eating a well-balanced diet and getting enough exercise can help you reach healthy cholesterol levels,” says cardiologist Alfredo Figueroa, MD. “Low triglyceride levels are important, too, since triglycerides are a kind of fat your body stores in the blood.”:: Your total level should be less than 200 mg/dL. :: Your HDL or “good” cholesterol should be higher than 40 mg/dL. :: Your LDL or “bad” cholesterol should be less than 100 mg/dL.:: Your triglyceride level should be less than 150 mg/dL.

Body Mass Index“Maintaining a healthy body weight is one of the most effective ways to stay healthy,” explains Dr. Figueroa. Obesity can lead to a

host of problems including high cholesterol, diabetes and stroke. A body mass index (BMI) is used to determine how much body fat you actually have. :: Ideally, your BMI should fall between 19 and 25. :: If your BMI is higher than 30, make a plan with your doctor to

get down to a healthier weight.

Depending on your family history of heart disease, you may also need to know other levels such as your fasting glucose. If you’re not sure if you need additional tests done, or don’t know your other heart numbers, talk with your healthcare provider.

Source: Heart.org

Know Your Numbers. Save Your Life.

Get in the Know NOW!

Find your numbers through a range of screenings, including our Heart Basic screening that checks your blood pressure, cholesterol, and BMI.

Easy Ways to Add Exercise to Your RoutineStart small Aim for at least 10 minutes of exercise, three days a week.

Pass up the “best” spot in the lot Get some exercise just walking from your car to the door.

Take a midmorning breakGrab your notebook and walk around while you mark off what you need to do for the rest of the day.

Go out for lunch Head outside for a short walk at lunchtime.

“Pick up the pace to speed up your heart rate,” suggests Lynne C. Currie, FNP-BC.

Talk and walk Grab a coworker (or neighbor) and catch up on news during a brisk 10-minute walk around the building or the block.

Sign up! Join a group that meets at least once a week to help you stay motivated to maintain an exercise routine. Find a friend or sign up on your own for swimming, dancing, running or martial arts — any activity you truly enjoy.

Keep track Track your exercise on a calendar to make sure you’re staying active on a regular basis. Set goals. “See if you can gradually increase to 30 minutes five times a week,” Currie adds.

Find Answers Here

Do you know how long — and how often — you should exercise to lower your risk for heart disease? Listen to this podcast featuring Thomas Kilgore, MD, medical director of Baptist Cardiovascular Services Outpatient Rehab.


MOST OF US AREN’T IN THE SAME SHAPE WE WERE AT AGE 25, BUT did you know that kidney function can also decline over time? More than 20 million people in the U.S. over age 20 have chronic kidney disease (CKD). But there are steps you can take to avoid it.

What your kidneys doKidneys filter 200 quarts of blood a day, sifting out waste products and water, which empty into the bladder. They measure out the right amount of potassium, sodium and phosphorus and release those back into the blood.

“With age, high blood pressure and diabetes become more common and the kidneys start losing some of their function,” explains cardiologist James Warnock, MD. “When they don’t work as well, they can’t rid the body of waste as efficiently. Then, excess fluid builds up, causing high blood pressure, which damages the kidneys even further.” Dialysis, artificial blood filtering or kidney transplant are the only options to treat end stage kidney failure.

Diabetes puts kidneys at riskDiabetes, the most common cause of kidney failure, contributes to 44 percent of new kidney failure diagnoses. Diabetes causes excess glucose in the body, which can damage the kidneys. That’s why it’s very important for people with diabetes to control their blood sugar.

High blood pressure causes ongoing damageHigh blood pressure, or hypertension, continuously damages the kidneys’ small blood vessels, reducing their function. People with diabetes and a family history of high blood pressure should keep their blood pressure under 130/80 to avoid kidney disease. Doctors sometimes prescribe angiotensin receptor blockers (ARBs) and angiotensin-converting enzyme (ACE) inhibitors to help moderate blood pressure and protect kidneys.

Take care of your bodyTo help protect yourself against kidney disease::: Control your blood sugar and blood pressure. :: Eat healthy. A kidney-friendly low-cholesterol, low-sodium

diet can help keep blood pressure low in the long run.:: Quit smoking. “Smoking damages the kidneys and increases

the likelihood of strokes and heart attacks in people with chronic kidney disease,” cautions Dr. Warnock.

:: Avoid prolonged use of aspirin and ibuprofen, which can contribute to kidney disease.

Your healthcare provider can detect kidney disease early and help you manage it so it doesn’t get worse. Yearly checkups are an important way to help you stay healthy.

Sources: CDC.gov, Kidney.NIDDK.NIH.gov

Diabetes and Hypertension Contribute to Kidney Disease

Are you at risk for kidney disease? Click here to find out common symptoms.


:: Cancer News

THE SOONER YOU QUIT, THE BETTER OFF YOU’LL BE. Th at’s the message coming loud and clear from studies on smoking begun more than 20 years ago. In fact they continue to reveal information as smokers and nonsmokers age, and the data becomes more concrete.

“One study shows that a current smoker’s life expectancy was shortened by more than 10 years compared to those who had never smoked,” says cardiothoracic surgeon Michael Koury, MD.

We’ve also learned that compared to adults who smoke ...:: Adults who quit smoking at age 25 to 34 gained 10 years of life.:: Adults who quit smoking at age 35 to 44 gained 9 years of life.:: Adults who quit smoking at age 45 to 54 gained 6 years of life.

“In fact, quitting smoking before the age of 40 reduces the risk of death associated with continued smoking by about 90 percent,” Dr. Koury said.

Times do changeToday, the number of adults who smoke has declined substantially. Despite this reduction, smoking still accounts for almost 200,000 deaths annually in the United States — or about one-fourth of all deaths of people age 35 to 69.

Th e best way to quit smoking is by never starting at all. But if you are a smoker, the younger you are when you quit, the longer you’re expected to live. For more information about smoking cessation programs, ask your healthcare provider.

Source: NEJM.org

Quit Younger, Live Longer

Keep Your Kids Tobacco Free

Talking to your children about the dangers of smoking and tobacco use is one important way you can protect their health. Click here for tips on what you can say.

Dealing with Emotions After Cancer CareAs people near the end of their cancer treatment, they may feel confl icting emotions. Many are excited to have completed one phase, while others worry about not seeing their care team as oft en as they had been. Th ese feelings are normal. Th e thing to remember is that resources are available, and that this stage of life is an exciting one.

Handling the unknown“One of the biggest concerns for many people is wondering if the cancer will recur,” says Hederman Cancer Center psychologist Dr. Bufk in Moore. “While this is a natural worry, there are steps you can take to alleviate these fears.”

Take care: Eat a well-balanced diet and follow an exercise routine, if possible. Rest and relax, too.

Keep up: Attend follow-up appointments and bring your concerns to your doctor, who can discuss any fears about recurrence.

Express emotions: Talk with a loved one, a trusted friend or a counselor. People oft en fi nd relief in sharing their worries about recurrence with others.

Looking to the futureIn time, most of these feelings will fade as you become settled into this stage of life. Remember, it’s a time to be celebrated — and enjoyed.

Source: Cancer.org

Watch “Finding Hope During Cancer,” featuring Dr. Bufkin Moore.


DO YOU KNOW YOUR DOCTOR? Does your doctor know you? Developing a relationship with your doctor is one of the best ways to stay healthy. It also saves you money because a visit to the doctor is less costly than a visit to the emergency room.

Plus, a primary care physician who knows you can see you sooner if you have an urgent need, such as an infection. They can also treat you more quickly because they know your health history.

Write it downTo build your relationship, write down these things (they’re easy to forget!) and bring them to your appointment.

:: Health issues you are experiencing, noting symptoms, when they occur, how long you have had them and other essential information.

:: Questions you have about your health or medications you are taking. :: First time seeing this doctor? “Make a list of medications

you take, including prescription, over-the-counter, or other supplements,” suggests Bruce Black, MD, of Baptist Medical

Clinic | Main Street Family Medicine in Madison. “Include the dosage and how often you take them.” And put together a brief medical history. If you can, get your medical records to give your doctor a complete picture of your health.

:: Make a note to ask what screenings and immunizations a person your age needs. Pap tests for women and prostate screenings for men can help detect problems early.

After your initial visit, don’t forget to make annual appointments. “One way to remember is to make your next appointment before you leave,” suggests Dr. Black. “That way good health will become a matter of routine.”

Develop a Healthy Relationship with Your Doctor

THERE ARE COUNTLESS REASONS TO LOVE THE SUN, and countless reasons to protect yourself from it. Skin cancer is one of them. As the most common cancer in the U.S., it causes nearly 12,000 deaths a year.

The American Cancer Society says to “slop on” sunscreen. But what kind? How much? How often?

Which sunscreen?“Use sunscreen that offers broad-spectrum protection against UVA and UVB rays, rates SPF 30 or greater, and is water-resistant,” summarizes David Steckler, MD. Options include::: Creams: best for dry skin and your face:: Gels: good for hairy areas, like your scalp:: Sticks: good to use around your eyes:: Lip balm: use at least SPF 15 :: Sprays: sometimes preferred by parents of young children

(cover the skin thoroughly, and do not inhale fumes)

How much?Coat all exposed skin, using at least one ounce, about the size of a golf ball. Remember your face, scalp, ears, hands and tops of feet. Apply sunscreen at least 15 minutes before going outdoors, and reapply about every two hours or after swimming or sweating.

Is sunscreen all you need?Actually, no. Along with using sunscreen, you should::: Wear a long-sleeved shirt, pants, wide-brimmed hat and

sunglasses when possible.:: Seek shade, especially between 10 a.m. and 4 p.m.:: Remember water, snow and sand reflect sun and can cause

sunburn.:: Get vitamin D safely through a healthy diet that may include

supplements.:: Avoid tanning beds, which can cause skin cancer and wrinkling.

The benefits of using sunscreen — and using enough of it — far exceed the bother when you’re under the sun.Sources: AAD.org, Cancer.org

Sunscreen: Some Facts about Protecting Your Skin

Check Your Skin

If you have a history of tanning and sunburns, it’s a good idea to routinely examine your skin for signs of trouble. Do you know how to perform a skin self-exam? Click here to find out.

A primary care physician can ensure you get recommended screenings that can help prevent cancer.

Click here for women’s screenings.

Click here for men’s screenings.

Don’t have a primary care physician? Call 601-948-6262 or click here for our physician directory.


:: Fitness & Nutrition

ANTIOXIDANTS HAVE BEEN TOUTED AS A “NEXT BIG THING” IN HEALTH AND NUTRITION. “Antioxidants include vitamins C, E and A, beta carotene, lycopene and minerals such as selenium, and flavonoids, which give plants and flowers their color,” explains Amy Dent, RD, LD, of Baptist Nutrition and Bariatric Center. While you may associate antioxidants with healthier living, do you know what they are or what they do?

What are they protecting me from?When bodies use oxygen, they naturally produce byproducts known as free radicals, which can cause harm to the body. Antioxidants act as “free radical scavengers,” stabilizing free radicals and preventing them from damaging the body.

What foods should I be eating?A balanced diet, especially raw fruits and vegetables, provides a variety of antioxidants. Tea and red wine also contain antioxidants.

Other healthy antioxidants include::: Alpha lipoic acid in beef, which helps manage blood glucose

levels and prevents glaucoma:: Cysteine in eggs, which promotes healing and prevents liver

damage from drugs, alcohol or smoking:: Vitamin A, an immune booster that prevents acne and eye

problems, and can be found in large amounts in watermelon and parsley

:: Zinc in oysters, which promotes healthy immune function, good memory, clear skin and thyroid health

Antioxidants can help your body prevent and fight an array of diseases and ailments. “But scientists and medical experts agree that food sources — not pills or powders — are the best option for getting your daily dose of antioxidants,” says Dent. So on your next grocery trip, keep antioxidants in mind and make the produce section your medicine cabinet.

Sources: Cancer.org, Nutrition.gov

Antioxidants: Your Invisible Guardians

It’s Yummy and Healthy

Tomatoes are a great source of the antioxidant lycopene. Here’s an easy recipe combining fresh tomatoes with pasta. Get the recipe.

The Editorial Board of Mississippi Baptist Health Systems, Inc.

Baptist HealthSource is published by Baptist Health Systems. The information is intended to inform and educate about subjects pertinent to health, not as a substitute for consultation with a personal physician.© 2015

1225 North State Street, Jackson, MS 39202mbhs.org

If you do not wish to receive this publication, call 601-948-6262.

Low-Fat Fudge BrowniesIngredients1/2 cup all-purpose flour

1/2 cup whole-wheat flour

1 cup firmly packed light brown

sugar

3/4 cup cocoa powder

1/2 tsp baking powder

1/4 tsp salt

1 egg or 2 egg whites

1 tsp vanilla extract

1/4 cup unsweetened applesauce

or prune puree

1/4 cup reduced-fat sour cream

1/4 cup fat-free milk

Directions

1. Preheat oven to 350 degrees.

Coat an 8-inch square baking

pan with nonfat cooking spray.

2. In a medium bowl, stir

together flour, sugar, cocoa,

baking powder and salt.

3. In a large bowl, lightly beat

egg (or place egg whites in

bowl). Add vanilla, applesauce,

sour cream and milk. Whisk

until well blended. Add dry

ingredients and mix until

moist.

4. Empty batter into pan and

bake for 25-30 minutes. The

center should still be slightly

soft. Cool in pan for a few

minutes and continue to cool

on a wire rack.

Makes 16 brownies.

NUTRITION FACTS:

Calories per serving: 111

Calories from fat: 13

Total fat 1.5g (sat. 0.7g),

cholesterol 14mg, sodium 66mg,

carbohydrate 22.1g, fiber 1.9g,

protein 2.3g

Cancer Survivor’s DayDate: June 7, 2015Time: 1:00 PMLocation: The Belhaven medical office building, across from Baptist Medical CenterClick for event details

Super SittersDate: June 26, 2015Time: 8:30 AM – 3:30 PMLocation: Baptist Medical Center, Busey AuditoriumClick for event details

We reserve the right to cancel an event due to low registration. Dates and times are subject to change.

Upcoming Events

EVEN IF YOU’RE NOT A PRO ATHLETE, you should embrace stretching as an essential way to avoid injuries and pain while maintaining flexibility. “Stretching helps muscles maintain elasticity and increases your joints’ range of motion while improving your balance, stability and circulation,” explains Patrick Conn, Director of Baptist Healthplex-Clinton.

It’s best to stretch after a five to ten minute warm-up as well as at the end of your workout. Below are stretching guidelines for your next trip to the gym.

DuringRun or jog five to ten minutes, then stop and do dynamic, or “moving” stretches with your legs. “Warm” muscles make stretching easier. “Stretching should be gentle,” reminds Conn.

AfterComplete your workout with some easy total-body static, or “holding,” stretches. A whirlpool’s warm water would make stretching even easier.

There are dozens, even hundreds, of different stretches that are proven effective at loosening your muscles. If at any time during your workout you experience pain, stop immediately to avoid serious injury. Contact your healthcare provider if the problem persists, even with proper stretching techniques.

Source: NCBI.NLM.NIH.gov

Make Stretching a Key Part of “Spring Training”

Pilates, Tai Chi, Ballet Fitness — they are all exercise classes that help with flexibility and stretching, and they are all offered through the three Baptist Healthplex locations.

See our programs, facilities and class schedules: Jackson Clinton Madison

Don’t Stop and Smell the Roses: Avoiding Spring Allergiesmbhs.org/media/85951119/healthsource-spring-2015.pdf · :: Dry clothes in a dryer, not outdoors If you do suffer from allergies

Documents